How to do Kettlebell Sumo High Pull

Kettlebell Sumo High Pull is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: legs, glutes, back. Equipment: kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set a wide stance and hold the kettlebell with both hands between your legs
2. Push your hips back into a half squat
3. Drive explosively through your legs to stand
4. Use that drive to pull the kettlebell to chest height, elbows flaring out
5. Lower the kettlebell under control and repeat in one flow

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Pike Push-Up, Handstand Push-Up
• Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press

More shoulders exercises

• Overhead Barbell PressBar ile Omuz Press (Askeri Press)
• Seated Dumbbell Shoulder PressOturarak Dambıl Omuz Press
• Arnold PressArnold Press
• Machine Shoulder PressMakinede Omuz Press
• Push PressPush Press (İtiş Press)
• Dumbbell Lateral RaiseDambıl Yan Kaldırış (Lateral Raise)